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HealthInfo Canterbury

How to eat more vegetables and fruit

Eating plenty of vegetables and fruit has been linked to better health – and for good reason. Veggies and fruit (fresh and frozen) are loaded with vitamins, minerals, fibre and antioxidants, which protect against many diseases, including heart disease and some cancers. They're also low in calories, making them a great choice for your waistline.

Eat a rainbow

Choosing variety of different coloured vegetables and fruit ensures you receive a good range of nutrients.

Red – apples, tomato, strawberries, raspberries, red pepper, red potatoes.

Orange or yellow – peaches, nectarine, apricots, orange, pineapple, pumpkin, carrot, swede, yellow pepper, golden kumara, sweet corn.

White or brown – banana, pears, onion, white potatoes, cauliflower, parsnips.

Green – kiwifruit, green grapes, avocados, broccoli, leeks, peas, cabbage, brussels sprouts, lettuce, spinach, silverbeet, green beans, green pepper.

Purple or blue – blackberries, blackcurrants, blueberries, raisins, currants, prunes, beetroot, eggplant, purple-red cabbage.

5+ a day

For health and vitality, eat five or more servings of colourful vegetables and fruit every day.

At least three servings of vegetables and two servings of fruit = 5+ a day.

A serving is about a handful and we all use our own hands. So a serving for your child will be smaller than yours.

How to add more fruit and vegetables into your diet

Include some vegetables or fruit in each meal or snack.


Lunch or dinner


For more meal and snack ideas, look at How to get 5+ a day every day on the 5+ a Day website. You might also like to try some recipes from the Fruit and Vege Co-operative.

Written by HealthInfo clinical advisers. Last reviewed October 2018.


Page reference: 33666

Review key: HIHEI-34305